Pistol Squat Prep

Prime ankles and hips, then groove assisted single-leg patterns.

1. Ankle Circles

   1 sets

   0 reps

   20s rest

2. Standing Calf Raise (On a staircase)

   1 sets

   12 reps

   20s rest

3. One Leg Floor Calf Raise

   1 sets

   8 reps

   20s rest

4. Band single leg reverse calf raise

   1 sets

   10 reps

   20s rest

5. Bodyweight Rear Lunge

   1 sets

   8 reps

   20s rest

6. One Leg Quarter Squat

   1 sets

   6 reps

   20s rest

7. Single Leg Squat with Support (pistol)

   1 sets

   5 reps

   30s rest

8. Straight Leg Outer Hip Abductor

   1 sets

   10 reps

   20s rest

9. Dead Bug

   1 sets

   10 reps

   20s rest

10. Bodyweight Wall Squat

    1 sets

    0 reps

    20s rest

Build knee control, hamstring strength, and lateral hip stability.

1. Transverse Step Up

   1 sets

   8 reps

   20s rest

2. Single Leg Foot Touch

   1 sets

   8 reps

   20s rest

3. Single Leg Push Off

   1 sets

   8 reps

   20s rest

4. Sissy Squat Bodyweight

   1 sets

   6 reps

   20s rest

5. Self assisted Inverse Leg Curl

   1 sets

   8 reps

   20s rest

6. 45 degree one leg hyperextension (arms in front of chest)

   1 sets

   8 reps

   20s rest

7. Straight Leg Kickback (kneeling)

   1 sets

   10 reps

   20s rest

8. Side Bridge Hip Abduction

   1 sets

   8 reps

   20s rest

9. Hollow Hold

   1 sets

   0 reps

   20s rest

10. Lateral Side Plank

    1 sets

    0 reps

    20s rest

Progress toward pistols with controlled depth and strong core.

1. One Leg Squat

   1 sets

   4 reps

   30s rest

2. Single Leg Squat with Support (pistol)

   1 sets

   6 reps

   30s rest

3. Sit Squat

   1 sets

   10 reps

   20s rest

4. Prisoner Squat

   1 sets

   12 reps

   20s rest

5. Suspender Single Leg Deadlift

   1 sets

   8 reps

   30s rest

6. L-sit

   1 sets

   0 reps

   20s rest

7. Leg Raise Hip Lift

   1 sets

   8 reps

   20s rest

8. Side Plank Hip Adduction

   1 sets

   8 reps

   20s rest

9. One Leg Donkey Calf Raise

   1 sets

   10 reps

   20s rest

10. Band single leg split squat

    1 sets

    8 reps

    20s rest